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S&C UnderGround >> Need size-gaining routine for 17 y.o. brother

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12/3/12 8:02 PM
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beekman
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So my 17 year old brother is looking for a size-gaining routine. I've only ever been interested in the strength side of training, so I come to you gurus of all things training for advice.

I'm just looking for a basic exercise/set/rep/split. Phone Post
12/3/12 9:43 PM
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JFlash916
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Deadlift squats bench press. 5-8 reps Phone Post
12/4/12 8:20 AM
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Chocolate Shatner
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Have your brother do the same thing as a strength gaining routine, but make sure he's eating enough to gain weight. Do some sets in the higher rep ranges as well.

It's not really rocket science.
12/4/12 10:39 PM
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beekman
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Chocolate Shatner - Have your brother do the same thing as a strength gaining routine, but make sure he's eating enough to gain weight. Do some sets in the higher rep ranges as well.

It's not really rocket science.
Eating more is key -- that much I know.

What about rest time between sets, number of sets, rep ranges, and body part splits? How important are these variables? Is diet like 90% of the equation?

Right now he has an alternating push/pull split with 1 1/2-3 minute rests with low reps. Phone Post
12/4/12 11:34 PM
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Chocolate Shatner
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then your brother is doing fine. If he's looking for power and max strength, he'll probably need some longer rest between his sets, but overall he's doing fine.
12/5/12 1:51 AM
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fearOfABlackPlanet
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This has worked well for me.


Pull ups 5x5, ( heavy for me as a weigh 250 )

incline bench press 5x5

Military press 5x5

dead lifts 5x5

Power cleans, 1xMax @ 135, or whatever lets you do between 10-20 reps

curls 1xMax @70 -80 1RM

tricep extensions 1xMax @70 -80 1RM
12/5/12 1:51 AM
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fearOfABlackPlanet
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That is in addition to a lot of boxing and running
12/5/12 2:35 AM
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Leigh
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Chocolate Sharer is correct. Eat a lot and train for strength.

Bulking is not healthy. Now that's out of the way, GOMAD will put size on Phone Post
12/5/12 3:48 PM
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Funaki Masakatsu #1
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Tell him to 1. eat 500 calories more per day than he burns (you can calculate this number based on maintenance formulas) and 2. to stimulate muscle growth by contracting the major muscle groups at the gym (back, chest, bicep, tricep, shoulders, quads, ect). Phone Post

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